WOD 09/21 | Legs & Chest (1 MIN ON, 8 OFF) 2X BIKES/DUMBBELLS (SPRINT 20 ON, 20 OFF, 20 ON) CHEST FLY WITH LEG LIFTS RACKED SQUAT + CALF RAISE Boxes Lateral box step up + knee drive (R) Lateral box step up + knee drive (L) Side plank + Read more…
WOD 09/20 | Arms & Abs (40 seconds ON, 8 OFF) 3X battle ropes plank waves + push up low waves bilateral waves rings back flies L raises pblique crunches BARBELLS rollouts bicep curls straight leg situps dumbbells upright row + standing twist push presses skull crushers Finisher: Coaches Read more…
WOD 09/16 | Full Body Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest) Dumbbells Reverse lunge swings (switch halfway) Seesaw presses Suitcase crunches Plank hold + Read more…
WOD 09/18 | Full Body (1 MIN ON, 8 OFF) 2X Kettlebells Turkish get ups One arm front squat + press RINGS Sprinter start Lateral lunges + front kick BARBELLS GOOD MORNING + SQUAT CURL + REVERSE PRESS (DUMBBELLS OPTIONAL AS WELL) MED BALLS ALT FORWARD LUNGES OH TOSSES Read more…
WOD 09/16 | Full Body Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest) Dumbbells Reverse lunge swings (switch halfway) Seesaw presses Suitcase crunches Plank hold + Read more…
WOD 09/15 | Back & Core (40 on 8 off) 3x DUMBBELLS 3 WAY ROWS “W” PULL DOWNS RENEGADE ROWS WITH A 3 SECOND HOLD Battle ropes Rope slams Jabs Bear stance + kick through (alternating, bodyweight) KETTLEBELLS BENT OVER SINGLE ARM ROW TO MODIFIED BURPEE (R) BENT OVER Read more…
WOD 09/14 | Legs & Chest HALF OF CLASS KB, HALF OF CLASS DBS THEN SWITCH (45 ON 8 OFF) 3X DUMBBELLS LYING SINGLE ARM CHEST FLY WITH HAND PASS FRONT SQUATS SKATERS LYING REVERSE GRIP ALT CHEST PRESS (OPTION TO ADD A GLUTE BRIDGE) REVERSE LUNGES WITH A PULSE Read more…
WOD 09/13 | Arms & Abs AMRAP (12 REPS) 7 MIN DUMBBELLS/BIKE SPRINT ROLL UPS CROSS BODY CLIMBERS (BODYWEIGHT) Kettlebells Clean and press (right) Clean and press (left) Overhead Tricep ext. RINGS PIKE FALL OUTS CRUNCH (ON HANDS, FEET IN THE RINGS) MED BALLS PUSH UP ON MED BALL (ALTERNATE Read more…
WOD 09/12 | Glutes (40 on 8 off) 3x DUMBBELLS STAGGERED STANCE SQUATS (RIGHT) STAGGERED STANCE SQUATS (LEFT) ALTERNATING SINGLE LEG DEADLIFTS Boxes Step up + knee drive and hop (right) Step up + knee drive and hop (left) Step ups (heavy weight) BARBELLS CURTSEY LUNGES DEADLIFTS WITH A PAUSE Read more…
WOD 09/11 | Full Body Time Drop Format (set one is 45 seconds of work, 10 seconds rest; set two is 40 seconds of work, 8 seconds rest; set three is 35 seconds work, 6 seconds rest) DUMBBELLS Deadlift + upright row reverse lunge Lateral raise + front raise squat Read more…